Reverse Crunch
Quick Information
Category
Functional Training
Difficulty
Beginner
Equipment
Mat
Primary muscle group
Rectus Abdominis
Secondary muscle groups
Obliques, Hip Flexors
Movement pattern
Posterior Pelvic Tilt
Training goal
Trunk Stability
Sport
General Athletic Development, Bodybuilding
Overview
Purpose. Train the lower portion of the abdominal wall through posterior pelvic tilt.
How it fits the system. A beginner-level posterior pelvic tilt entry in the Functional Training section, programmed to develop trunk stability. Related work in the library: Bear Plank Shoulder Tap and Front Rack Carry.
Primary muscles
Rectus Abdominis
Secondary muscles
Obliques, Hip Flexors
Movement pattern
Posterior Pelvic Tilt
Equipment
Mat
Difficulty
Beginner
How to Perform
- Lie on your back with the arms by the sides and the knees bent to 90 degrees.
- Press the lower back gently into the floor.
- Curl the pelvis up and bring the knees towards the chest.
- Lift the hips just off the floor at the top.
- Lower slowly without letting the back arch.
- Repeat with control rather than momentum.
Coaching Cues
- Curl the pelvis, do not just swing the legs.
- Keep the movement slow.
- Stop before the lower back arches.
Common Mistakes
- Swinging the legs to create momentum.
- Pushing the hands into the floor to lift the hips.
- Letting the lower back arch on the way down.
Progressions & Regressions
Progressions
Perform on a decline bench or add ankle weights.
Regressions
Reduce range and keep the hips on the floor.
When to Use It
When to use
As abdominal control work.
When not to use
With lower-back pain in loaded flexion.
Programming
3 sets of 10 to 15 reps.
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